Friday, 11 November, 2011

Warm-up: Row 500m or Run 400m followed by 2 minutes of double-under practice. Review all movements and short explanation about WOD for WARRIORS! Workout: The WOD: 11 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU - buddy holds feet 4- Ring dips 5- Sit-ups 6- Air Squats 7- Deadlift (135/95) 8- Pullups (any type) 9- Press (45/25 plates) 10- Jumping Lunges 11- 11 meter fireman's carry A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster! Cool-down: Instructor led group cool down REMINDER: We will only be having the 6, 9, and 4:30 classes today! "We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] "Coaching an NFL Quarterback for Recovery" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]